repetitionshttp://www.skinet.com/skiing/taxonomy/term/4986/%252Ffeed
enGet it Right: Lungeshttp://www.skinet.com/skiing/pound-increments/2006/03/get-it-right-lunges?lnk=rss&loc=repetitions
<p><BR /><BR /><BR /><BR /><b>1. DON'T</b> lunge across the room. The more you move, the more chances you have to botch your alignment. <br /><B>DO</b> focus your eyes on a fixed point in front of you—watching yourself in a mirror works well—and place your hands on your hips to stabilize your body and remain balanced. Stay in one place, alternating sides for three sets of 10 to 15 repetitions per leg.
</p><p><b>2. DON'T</b> let your lunging knee extend past your toes, which stresses the knee joint and leads to sprains and strains.<br /> <B>DO</b> bring your knee perpendicular to your foot at the fullest part of the lunge. This ensures a full range of motion, maximizing your benefit and giving you the strength to ski longer.
</p><p><b>3. DON'T</b> slouch your shoulders. Open them up and stick your chest out. This keeps your body upright and perpendicular to the ground, straightening the spine and lessening your chance of back injury.<br /><B>DO</b> add weights once simple reps become too easy. Start with a five-pound dumbbell in each hand and increase at five-pound increments as those become effortless.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/resorts/rockies/colorado/2005/10/train-with-the-best-meet-our-fitness-coach-dream-team">Train with the Best, Meet our Fitness-Coach Dream Team</a> </div>
<div class="field-item even">
<a href="/skiing/david-currier/2006/01/the-street-legal-steroid-workout">The Street-Legal-Steroid Workout</a> </div>
<div class="field-item odd">
<a href="/skiing/toby-dawson/2005/11/get-on-the-ball">Get on the Ball</a> </div>
<div class="field-item even">
<a href="/skiing/poor-flexibility/2005/11/get-it-right-the-hamstring-stretch">Get It Right: The Hamstring Stretch</a> </div>
</div>
</div>
http://www.skinet.com/skiing/pound-increments/2006/03/get-it-right-lunges#commentsback injurybenefithipslungerange of motionrepetitionsskiing10768http://www.skinet.com/skiing/files/skinetimages/skiing/content/images/feb06/skg0206bslgt.jpg52922Get it Right- Lungeshttp://www.skinet.com/skiing/Fitness<p><BR /><BR /><BR /><BR /><b>1. DON'T</b> lunge across the room. The more you move, the more chances you have to botch your alignment. <br /><B>DO</b> focus your eyes on a fixed point in front of you—watching yourself in a mirror works well—and place your hands on your hips to stabilize your body and remain balanced. Stay in one place, alternating sides for three sets of 10 to 15 repetitions per leg.
</p><p><b>2. DON'T</b> let your lunging knee extend past your toes, which stresses the knee joint and leads to sprains and strains.<br /> <B>DO</b> bring your knee perpendicular to your foot at the fullest part of the lunge. This ensures a full range of motion, maximizing your benefit and giving you the strength to ski longer.
</p><p><b>3. DON'T</b> slouch your shoulders. Open them up and stick your chest out. This keeps your body upright and perpendicular to the ground, straightening the spine and lessening your chance of back injury.<br /><B>DO</b> add weights once simple reps become too easy. Start with a five-pound dumbbell in each hand and increase at five-pound increments as those become effortless.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/resorts/rockies/colorado/2005/10/train-with-the-best-meet-our-fitness-coach-dream-team">Train with the Best, Meet our Fitness-Coach Dream Team</a> </div>
<div class="field-item even">
<a href="/skiing/david-currier/2006/01/the-street-legal-steroid-workout">The Street-Legal-Steroid Workout</a> </div>
<div class="field-item odd">
<a href="/skiing/toby-dawson/2005/11/get-on-the-ball">Get on the Ball</a> </div>
<div class="field-item even">
<a href="/skiing/poor-flexibility/2005/11/get-it-right-the-hamstring-stretch">Get It Right: The Hamstring Stretch</a> </div>
</div>
</div>
articleMon, 20 Mar 2006 09:50:00 +0000SkiNet Editor10768 at http://www.skinet.com/skiingKickin' It With Chris Anthonyhttp://www.skinet.com/skiing/crash-pad/2005/07/kickin-it-with-chris-anthony?lnk=rss&loc=repetitions
<p>Last season, when I came across the Boomerangball (iqtoys.com.au)—an Australian soccer-training device designed for kids—I realized it would help skiers hone their reflexes, balance, and timing. The setup is simple: just a soccer ball attached to an elastic cord that's tied around your waist. When kicked, the ball shoots out and recoils back. It takes some practice, but after a few "juggling sessions, you'll be ready to step it up. Here's how.
</p><p><b>Target Practice:</b> Find an object to shoot at—a tree or boulder will do—then kick the ball so it barely touches its mark before returning. Perfecting your aim will strengthen the connection between your eyes and feet—which comes in handy when making split-second decisions in the bumps. <br /><br /><b>Left Foot, Right Foot: </b>Carving big turns means trusting your ability to handle lateral movement. Kick the ball off the heel or side of the foot and then switch feet while the ball is in the air, deflecting it to the opposite foot. Work on building the number of consecutive repetitions, maxing out at around four sets of 12. <br /><br /><b>Karate Kid: </b>Increasing the strength and balance of each foot makes for easier adjustments on hard landings. Stand on a bench or railing and kick the ball in front of you, alternating feet. Be sure to place something soft below (like a bouldering crash pad) for that occasional digger.<br /><br />Sept. 2004</p>
http://www.skinet.com/skiing/crash-pad/2005/07/kickin-it-with-chris-anthony#commentsbenchreflexesrepetitionsright footsessionsskiersskiing12691http://www.skinet.com/skiing/files/skinetimages/skiing/content/images/2004/sept0904/bestrong0904/SKG0904bsit.jpg52389The Pulse
Extreme skier Chris Anthony is a veteran of 16 Warren Miller films, including the latest, Impact, on tour this fall. Photo by Vino Anthony
http://www.skinet.com/skiing/Pulse<p>Last season, when I came across the Boomerangball (iqtoys.com.au)—an Australian soccer-training device designed for kids—I realized it would help skiers hone their reflexes, balance, and timing. The setup is simple: just a soccer ball attached to an elastic cord that's tied around your waist. When kicked, the ball shoots out and recoils back. It takes some practice, but after a few "juggling sessions, you'll be ready to step it up. Here's how.
</p><p><b>Target Practice:</b> Find an object to shoot at—a tree or boulder will do—then kick the ball so it barely touches its mark before returning. Perfecting your aim will strengthen the connection between your eyes and feet—which comes in handy when making split-second decisions in the bumps. <br /><br /><b>Left Foot, Right Foot: </b>Carving big turns means trusting your ability to handle lateral movement. Kick the ball off the heel or side of the foot and then switch feet while the ball is in the air, deflecting it to the opposite foot. Work on building the number of consecutive repetitions, maxing out at around four sets of 12. <br /><br /><b>Karate Kid: </b>Increasing the strength and balance of each foot makes for easier adjustments on hard landings. Stand on a bench or railing and kick the ball in front of you, alternating feet. Be sure to place something soft below (like a bouldering crash pad) for that occasional digger.<br /><br />Sept. 2004</p>
articleThu, 21 Jul 2005 09:05:00 +0000SkiNet Editor12691 at http://www.skinet.com/skiingWeight Savvyhttp://www.skinet.com/skiing/range-of-motion/2004/05/weight-savvy?lnk=rss&loc=repetitions
<p>Pinpointing your starting weight can be intimidating if you're not a gym junkie. To get started, pick the highest possible weight you can lift with good form for 10 to 12 repetitions. You should just barely be able to lift the 12th one in a controlled manner. That's the goal: Studies show that 10 to 12 reps is the zone where you build muscular strength.
</p><p>To find your 12-rep weight, start with an empty bar to familiarize your body with the range of motion and coordination involved. After that, load the weight disks conservatively, trying out lifts with the ascending loads, until you find your 12-rep weight. Load the least weight for those lifts that challenge your lower back (dead lifts), which is especially vulnerable to injury and requires extra attention to form, and always work with a spotter at unfamiliar motions. When it comes time to increase the weight, wait until you can do three sets at 12 reps without crying for mercy.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/raw-power/2002/10/october-unleash-your-raw-power">October: Unleash Your Raw Power</a> </div>
<div class="field-item even">
<a href="/skiing/mayo-clinics/2003/08/hot-tub-lung">Hot Tub Lung</a> </div>
<div class="field-item odd">
<a href="/skiing/2001/03/be-strong-collection">Be Strong Collection</a> </div>
</div>
</div>
http://www.skinet.com/skiing/range-of-motion/2004/05/weight-savvy#commentscoordinationmotionsrange of motionrepetitionsskiing12354http://www.skinet.com/skiing/files/skinetimages/skiing/content/images/Oct03/Bestrong1003/SKG1003bsgt.jpg52064Be Strong 1003
Photo by Angela Wyant/Stone
http://www.skinet.com/skiing/Be Strong<p>Pinpointing your starting weight can be intimidating if you're not a gym junkie. To get started, pick the highest possible weight you can lift with good form for 10 to 12 repetitions. You should just barely be able to lift the 12th one in a controlled manner. That's the goal: Studies show that 10 to 12 reps is the zone where you build muscular strength.
</p><p>To find your 12-rep weight, start with an empty bar to familiarize your body with the range of motion and coordination involved. After that, load the weight disks conservatively, trying out lifts with the ascending loads, until you find your 12-rep weight. Load the least weight for those lifts that challenge your lower back (dead lifts), which is especially vulnerable to injury and requires extra attention to form, and always work with a spotter at unfamiliar motions. When it comes time to increase the weight, wait until you can do three sets at 12 reps without crying for mercy.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/raw-power/2002/10/october-unleash-your-raw-power">October: Unleash Your Raw Power</a> </div>
<div class="field-item even">
<a href="/skiing/mayo-clinics/2003/08/hot-tub-lung">Hot Tub Lung</a> </div>
<div class="field-item odd">
<a href="/skiing/2001/03/be-strong-collection">Be Strong Collection</a> </div>
</div>
</div>
articleWed, 19 May 2004 23:15:00 +0000SkiNet Editor12354 at http://www.skinet.com/skiingProtect Your Kneeshttp://www.skinet.com/skiing/resistance-band/2001/12/protect-your-knees?lnk=rss&loc=repetitions
<p>After a few hard runs, screaming quadriceps remind skiers that quad strength is essential. But if strong quads aren't balanced with strong hamstrings, the knees can be unstable, leading to injury. With knee injuries accounting for 30 to 40 percent of all on-slope injuries, skiers can't afford to ignore their hamstrings. Hamstring curls can help build the strength skiers need to keep their knees stable and ligaments strong.</p><P><b>How To Do It</b> (A) Lying prone, attach a sport cord or resistance band around one ankle. (B) Bend the knee and lift the ankle, keeping the hips pressed to the ground and making sure the back doesn't arch. Also, keep your abs and glutes tight and maintain tension on the cord throughout the movement. When your shin is just past 90 degrees in relation to your thigh, squeeze the glutes and hamstrings and hold the position for one second. Then slowly lower the ankle to the floor. Do three sets of 10 to 15 repetitions with each leg. <br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Emily Miller is a ski trainer and a consultant to The Stone Clinic, a San Francisco-based sports-medicine facility. Have a fitness question? Send an email to <a href="mailto:trainer@skimag.com">trainer@skimag.com</a>.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/fitness-question/2002/01/side-step-for-speed">Side-Step For Speed</a> </div>
</div>
</div>
http://www.skinet.com/skiing/resistance-band/2001/12/protect-your-knees#commentsemailfitness questionhamstringshipsknee injurymedicine facilityquadricepsrepetitionssan franciscoskiersslopesskiing9608http://www.skinet.com/skiing/files/skinetimages/mtnpub/content/images/old/thumb/01/12/SKI0102sfbt.jpg40415Ski Fit 0102 Pic Bhttp://www.skinet.com/skiing/Fitness<p>After a few hard runs, screaming quadriceps remind skiers that quad strength is essential. But if strong quads aren't balanced with strong hamstrings, the knees can be unstable, leading to injury. With knee injuries accounting for 30 to 40 percent of all on-slope injuries, skiers can't afford to ignore their hamstrings. Hamstring curls can help build the strength skiers need to keep their knees stable and ligaments strong.</p><P><b>How To Do It</b> (A) Lying prone, attach a sport cord or resistance band around one ankle. (B) Bend the knee and lift the ankle, keeping the hips pressed to the ground and making sure the back doesn't arch. Also, keep your abs and glutes tight and maintain tension on the cord throughout the movement. When your shin is just past 90 degrees in relation to your thigh, squeeze the glutes and hamstrings and hold the position for one second. Then slowly lower the ankle to the floor. Do three sets of 10 to 15 repetitions with each leg. <br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Emily Miller is a ski trainer and a consultant to The Stone Clinic, a San Francisco-based sports-medicine facility. Have a fitness question? Send an email to <a href="mailto:trainer@skimag.com">trainer@skimag.com</a>.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/fitness-question/2002/01/side-step-for-speed">Side-Step For Speed</a> </div>
</div>
</div>
articleSat, 15 Dec 2001 06:58:00 +0000SkiNet Editor9608 at http://www.skinet.com/skiingBuild Shoulder Strengthhttp://www.skinet.com/skiing/pole-plants/2001/09/build-shoulder-strength?lnk=rss&loc=repetitions
<p>Ignore your shoulders now, and you may pay later. Skiers often complain of shoulder pain after falling and landing on the joint or catching a pole in bumps or powder. Strength exercises, however, can help prevent injury. Shoulder strength is also key for good posture and solid, pain-free pole plants, especially as you age. </p><P><b>Where To Focus</b> Skiers commonly injure the rotator cuff, which is a group of four muscles responsible for raising, lowering and rotating the arm. "Cuff" describes the way the muscles cover the top of the humerus, or upper arm bone. This exercise will help strengthen the rotator cuff muscles.</p><P><b>How To Do It</b> (A) Lying on your side with the elbow at 90 degrees, hold a light weight (three to five pounds). Place a towel roll between the hip and elbow to support your arm. (B) Using the deep shoulder muscles, raise the weight until it is pointing at the ceiling. Then lower it slowly, resisting the weight as you do so. Perform two sets of 10 to 15 repetitions.</p><P>Emily Miller is a ski trainer and a consultant to The Stone Clinic, a San Francisco-based sports-medicine facility. Have a fitness question? Send an email to <a href="mailto:trainer@skimag.com">trainer@skimag.com</a>.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/fitness-question/2002/01/side-step-for-speed">Side-Step For Speed</a> </div>
</div>
</div>
http://www.skinet.com/skiing/pole-plants/2001/09/build-shoulder-strength#commentsemailexercisefitness questiongood posturemedicine facilityposturerepetitionssan franciscoskiersskiing9613http://www.skinet.com/skiing/files/skinetimages/mtnpub/content/images/old/thumb/01/09/SKI1001sfut.jpg40258Ski Fit 1001 Pic Shttp://www.skinet.com/skiing/Fitness<p>Ignore your shoulders now, and you may pay later. Skiers often complain of shoulder pain after falling and landing on the joint or catching a pole in bumps or powder. Strength exercises, however, can help prevent injury. Shoulder strength is also key for good posture and solid, pain-free pole plants, especially as you age. </p><P><b>Where To Focus</b> Skiers commonly injure the rotator cuff, which is a group of four muscles responsible for raising, lowering and rotating the arm. "Cuff" describes the way the muscles cover the top of the humerus, or upper arm bone. This exercise will help strengthen the rotator cuff muscles.</p><P><b>How To Do It</b> (A) Lying on your side with the elbow at 90 degrees, hold a light weight (three to five pounds). Place a towel roll between the hip and elbow to support your arm. (B) Using the deep shoulder muscles, raise the weight until it is pointing at the ceiling. Then lower it slowly, resisting the weight as you do so. Perform two sets of 10 to 15 repetitions.</p><P>Emily Miller is a ski trainer and a consultant to The Stone Clinic, a San Francisco-based sports-medicine facility. Have a fitness question? Send an email to <a href="mailto:trainer@skimag.com">trainer@skimag.com</a>.</p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/fitness-question/2002/01/side-step-for-speed">Side-Step For Speed</a> </div>
</div>
</div>
articleWed, 26 Sep 2001 13:22:00 +0000SkiNet Editor9613 at http://www.skinet.com/skiingOn Top of the World: Core Strengthhttp://www.skinet.com/skiing/gear/skis/2001/09/on-top-of-the-world-core-strength?lnk=rss&loc=repetitions
<p>If anything will give Rahlves an even greater edge this season, it's strengthening his trunk, Lundstam says. "He's learning how to use his center of mass to apply pressure to his skis," he explains. "That means he needs to stabilize his core-the glutes, abs and back." The same goes for you: A strong trunk equals strong skiing. Check out Daron's three exercises to strengthen your core: Rotational Cable, Pull Hanging Leg Raise and Werners. </p><P><b>Rotational Cable Pull </b><br /><b> (A)</b> Stand at a 45-degree angle with feet shoulder-width apart, pointing away from the lower cable on a cable machine. Grip the handle with the hand closest to the cable; put the other over the top for stability. </p><P><b> (B)</b> Use the core muscles-not the arm-to pull the cable up and across your body until the arms are fully extended. Keep your eyes on your hands as you pull. Using a slow, even pace, do three sets of 10 to 15 on each side. What it works: obliques, trunk rotators.</p><P><b> Hanging Leg Raise</b><br /> Hang from a bar so that your body is fully extended without your feet touching the ground. Use a slow, controlled motion to pull your knees as close to your chest as possible. Lower slowly to avoid swinging. Do three sets of 10 to 15 repetitions. As you improve, mix in sets of side raises, in which you bring your knees up to one armpit (as shown), and then the other. This twist mimics your body's motion during a ski turn. If the exercise is too difficult at first, try using a high roman chair instead of a bar. <br /><b>What it works: </b>abs, including obliques (side muscles).</p><P><b>Werners</b><br /> <b>(A)</b> Lie prone on a back extension machine. The front edge should align with your hips and be high enough that you can bend forward at the hip joint, fully extend the arms and grip a weight bar without it touching the ground. <b>(B)</b>Use the lower back muscles to pull your body up until it's parallel with the floor. Simultaneously, pull the bar toward your chest, keeping your elbows out to the side. Pause for one to two seconds and slowly lower to the starting position. Do three sets of 10 to 15 reps. <br /><b>What it works:</b> lower and upper back.</p><P><b>For complete coverage of Rahlves' exercises, check out the slideshow.</b></p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/st-anton-austria/2001/10/on-top-of-the-world">On Top of the World</a> </div>
</div>
</div>
http://www.skinet.com/skiing/gear/skis/2001/09/on-top-of-the-world-core-strength#commentscenter of masscore strengthdaronexercisehipsknee injurylower back musclesrepetitionsskiingskisSkisskiing9612http://www.skinet.com/skiing/files/skinetimages/mtnpub/content/images/old/standard/01/10/SKI1001sfom.jpg36553Hanging Leg Raise
Hang from a bar so that your body is fully extended without your feet touching the ground. Use a slow, controlled motion to pull your knees as close to your chest as possible. Lower slowly to avoid swinging. Do three sets of 10 to 15 repetitions. As you improve, mix in sets of side raises, in which you bring your knees up to one armpit (as shown), and then the other. This twist mimics your body's motion during a ski turn. If the exercise is too difficult at first, try using a high roman chair instead of a bar. <br><b>What it works: </b>abs, including obliques (side muscles).
http://www.skinet.com/skiing/Fitness<p>If anything will give Rahlves an even greater edge this season, it's strengthening his trunk, Lundstam says. "He's learning how to use his center of mass to apply pressure to his skis," he explains. "That means he needs to stabilize his core-the glutes, abs and back." The same goes for you: A strong trunk equals strong skiing. Check out Daron's three exercises to strengthen your core: Rotational Cable, Pull Hanging Leg Raise and Werners. </p><P><b>Rotational Cable Pull </b><br /><b> (A)</b> Stand at a 45-degree angle with feet shoulder-width apart, pointing away from the lower cable on a cable machine. Grip the handle with the hand closest to the cable; put the other over the top for stability. </p><P><b> (B)</b> Use the core muscles-not the arm-to pull the cable up and across your body until the arms are fully extended. Keep your eyes on your hands as you pull. Using a slow, even pace, do three sets of 10 to 15 on each side. What it works: obliques, trunk rotators.</p><P><b> Hanging Leg Raise</b><br /> Hang from a bar so that your body is fully extended without your feet touching the ground. Use a slow, controlled motion to pull your knees as close to your chest as possible. Lower slowly to avoid swinging. Do three sets of 10 to 15 repetitions. As you improve, mix in sets of side raises, in which you bring your knees up to one armpit (as shown), and then the other. This twist mimics your body's motion during a ski turn. If the exercise is too difficult at first, try using a high roman chair instead of a bar. <br /><b>What it works: </b>abs, including obliques (side muscles).</p><P><b>Werners</b><br /> <b>(A)</b> Lie prone on a back extension machine. The front edge should align with your hips and be high enough that you can bend forward at the hip joint, fully extend the arms and grip a weight bar without it touching the ground. <b>(B)</b>Use the lower back muscles to pull your body up until it's parallel with the floor. Simultaneously, pull the bar toward your chest, keeping your elbows out to the side. Pause for one to two seconds and slowly lower to the starting position. Do three sets of 10 to 15 reps. <br /><b>What it works:</b> lower and upper back.</p><P><b>For complete coverage of Rahlves' exercises, check out the slideshow.</b></p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/st-anton-austria/2001/10/on-top-of-the-world">On Top of the World</a> </div>
</div>
</div>
articleTue, 25 Sep 2001 15:47:00 +0000SkiNet Editor9612 at http://www.skinet.com/skiingAsk The Professor: See The Goalhttp://www.skinet.com/skiing/quantum-leaps/2001/04/ask-the-professor-see-the-goal?lnk=rss&loc=repetitions
<p><i>Short of flying to the Southern Hemisphere or to a glacier to find snow (which I cannot afford), is there any way to improve my skiing this summer?</i><br /><b>Tom Pelznick</b><br />Rochester, N.Y.</p><P>A visionary French ski coach, George Joubert, once wrote, "We learn to ski in summer. We learn to swim in winter." He was talking about how some great French racers made quantum leaps in their results from one year to the next through imaging and visualization in the off season.</p><P>On-snow time in winter gives you time to practice-for better or worse-what you already do, ingraining both good and bad habits into your muscle memory. Many instructors and coaches believe you can shorten the rehabituating process by taking a physical break and running mental "tapes" of what you want to do. I agree. </p><P>The problem is that you need a crystal-clear "streaming video" of what you want to accomplish. Read all you can, study video, set specific technical goals, and check with a truly knowledgeable teacher to be sure your understanding of the goal is sound.</p><P>If, for example, your goal is to improve your slalom technique, you need to know what this looks like and have some idea of how it feels. Then play the movements over in your mind all summer. You might be astonished at how easily the movement comes to you when you get back on snow next fall. Changing even a simple pattern to create a new habit requires hundreds of repetitions. </p><P>You also need to stay in shape and enter each season as strong as possible. No exercises exactly simulate skiing, but practicing quick, controlled turns down gentle paved hills on inline skates is pretty close. I stood on a slalom hill in Colorado with Olympic gold medalist Phil Mahre not long ago, watching world-class slalom skiers run gates. Phil noted that starting a turn on a short, shaped slalom ski is a lot like turning on inline skates, so that's another good option. </p><P>-The Professor</p><P><i>Have a question for The Professor? Write Stu Campbell at scampbell@skimag.com.</i></p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/2001/04/the-skibee-awards">The SKIbee Awards</a> </div>
<div class="field-item even">
<a href="/skiing/powder-skis/2001/08/ask-the-experts-september-2001">Ask The Experts: September 2001</a> </div>
<div class="field-item odd">
<a href="/skiing/gear/skis/2001/09/ask-the-experts-october-2001">Ask the Experts: October 2001</a> </div>
<div class="field-item even">
<a href="/skiing/gear/skis/2001/12/ask-the-experts-january-2002">Ask The Experts: January 2002</a> </div>
</div>
</div>
http://www.skinet.com/skiing/quantum-leaps/2001/04/ask-the-professor-see-the-goal#commentsfrench skiinline skatesolympic gold medalistphil mahrerepetitionsski coachslalomskiing8783http://www.skinet.com/skiing/http://www.skinet.com/skiing/Fall Line<p><i>Short of flying to the Southern Hemisphere or to a glacier to find snow (which I cannot afford), is there any way to improve my skiing this summer?</i><br /><b>Tom Pelznick</b><br />Rochester, N.Y.</p><P>A visionary French ski coach, George Joubert, once wrote, "We learn to ski in summer. We learn to swim in winter." He was talking about how some great French racers made quantum leaps in their results from one year to the next through imaging and visualization in the off season.</p><P>On-snow time in winter gives you time to practice-for better or worse-what you already do, ingraining both good and bad habits into your muscle memory. Many instructors and coaches believe you can shorten the rehabituating process by taking a physical break and running mental "tapes" of what you want to do. I agree. </p><P>The problem is that you need a crystal-clear "streaming video" of what you want to accomplish. Read all you can, study video, set specific technical goals, and check with a truly knowledgeable teacher to be sure your understanding of the goal is sound.</p><P>If, for example, your goal is to improve your slalom technique, you need to know what this looks like and have some idea of how it feels. Then play the movements over in your mind all summer. You might be astonished at how easily the movement comes to you when you get back on snow next fall. Changing even a simple pattern to create a new habit requires hundreds of repetitions. </p><P>You also need to stay in shape and enter each season as strong as possible. No exercises exactly simulate skiing, but practicing quick, controlled turns down gentle paved hills on inline skates is pretty close. I stood on a slalom hill in Colorado with Olympic gold medalist Phil Mahre not long ago, watching world-class slalom skiers run gates. Phil noted that starting a turn on a short, shaped slalom ski is a lot like turning on inline skates, so that's another good option. </p><P>-The Professor</p><P><i>Have a question for The Professor? Write Stu Campbell at scampbell@skimag.com.</i></p>
<div class="field field-type-nodereference field-field-related-content">
<div class="field-items">
<div class="field-item odd">
<a href="/skiing/2001/04/the-skibee-awards">The SKIbee Awards</a> </div>
<div class="field-item even">
<a href="/skiing/powder-skis/2001/08/ask-the-experts-september-2001">Ask The Experts: September 2001</a> </div>
<div class="field-item odd">
<a href="/skiing/gear/skis/2001/09/ask-the-experts-october-2001">Ask the Experts: October 2001</a> </div>
<div class="field-item even">
<a href="/skiing/gear/skis/2001/12/ask-the-experts-january-2002">Ask The Experts: January 2002</a> </div>
</div>
</div>
articleSun, 15 Apr 2001 08:01:00 +0000SkiNet Editor8783 at http://www.skinet.com/skiingGet Fit Inside and Out: Mountain Bikinghttp://www.skinet.com/skiing/cardiovascular-workout/1999/08/get-fit-inside-and-out-mountain-biking?lnk=rss&loc=repetitions
<p>And by John Atkins </p><P> <br /> <b>OUTSIDE </b><br /> Mountain biking is a full-body workout, and, better yet, it has little impact on the joints. It targets the quadriceps, hamstrings, gluteals, calves, lower and upper back and shoulders. (It's also a good leg burner on tough trails.) Pump hard for a good cardiovascular workout, and stay balanced on the downhills to help you get comfortable moving at speed. <br /> <br /> <b>INSIDE</b><br /> <b>Balance Squat</b><br /> Place the top of your left foot on a chair and slowly squat 3-4 inches on your right leg. (To avoid stressing your knee joint, make sure your right knee does not get ahead of your toes.) Now return to the slightly bent-knee start position. Do three sets of 10 repetitions on each leg. Work up to three sets of 20 repetitions. </p><P> </p><P></p>
http://www.skinet.com/skiing/cardiovascular-workout/1999/08/get-fit-inside-and-out-mountain-biking#commentscalvesjohn atkinsjointsmountain bikingquadricepsrepetitionsskiing9691http://www.skinet.com/skiing/files/skinetimages/mtnpub/content/images/old/standard/99/11/ACF15.jpg41299ACF15.jpg
Photo by Tim Hancock
http://www.skinet.com/skiing/Fitness<p>And by John Atkins </p><P> <br /> <b>OUTSIDE </b><br /> Mountain biking is a full-body workout, and, better yet, it has little impact on the joints. It targets the quadriceps, hamstrings, gluteals, calves, lower and upper back and shoulders. (It's also a good leg burner on tough trails.) Pump hard for a good cardiovascular workout, and stay balanced on the downhills to help you get comfortable moving at speed. <br /> <br /> <b>INSIDE</b><br /> <b>Balance Squat</b><br /> Place the top of your left foot on a chair and slowly squat 3-4 inches on your right leg. (To avoid stressing your knee joint, make sure your right knee does not get ahead of your toes.) Now return to the slightly bent-knee start position. Do three sets of 10 repetitions on each leg. Work up to three sets of 20 repetitions. </p><P> </p><P></p>
articleWed, 01 Sep 1999 00:00:00 +0000SkiNet Editor9691 at http://www.skinet.com/skiing